Don’t forget about them FitPaks! Available at the gym and on their website. Keeping it in the CrossFit Wylie family since 2012! They also have a $100 Logo Design contest going on right now (Jeff).
Saturday Schedule
8AM Open Gym & Competition Training
9AM WOD
We will keep the double Saturday classes, but this Saturday we want to keep everyone together for a big fun workout, so 9AM only.
WOD
Extra) 1 Push Jerk + 1 Split Jerk – 7X1 Heavy but Perfect
In teams of two, with only 1 person working at a time, for time:
125 Kettlebell Swings (24/16 kg)
100 Push Press (95/65 lb)
75 Pull-Ups
50 Over the Box Jumps (24/20)
4X400 Meter Medicine Ball Relay (2 runs per person, 20/12 lb)
Mobility) Banded Bully Extension (from Pressing Mobility Poster) – 2 min each arm
Competition Training
1) Drop Snatch 4X1
Rest 1-2 minutes
2) Every 2 minutes, for 16 minutes (8 sets):
Snatch @ 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+
3) Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk @ 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+ 4)
Front Squat 5X5 reps @ 4111 tempo
Rest 3 minutes. Do not exceed max load used on Monday, but try to use that load for all sets.